Mental Health Matters Newsletter

Newsletter by the Mental Health Task Force

The SUNY WCC Mental Health Task Force is raising awareness of mental health by sharing resources through the Mental Health Matters Newsletter. No matter what your role is on/off campus (student, faculty, staff member, or other employee), there is an opportunity for you to learn and connect with others as an advocate for mental health awareness.

This newsletter will be shared twice a year and archived on this page. Please stay tuned for more resources shared by SUNY WCC’s Mental Health Task Force. Connect with us by email at MHTF@sunywcc.edu.

The Mental Health Matters Newsletter is open to your submissions!
Share your mental health tip or idea for an in-depth story.

Current Newsletter

Vol. 3, Issue 1 – April 2023

Mission and Welcome
Health Minds Study at SUNY WCC Update
Wellness Wednesdays
Mental Health Tips from SUNY WCC Students
Mental Health Tips from SUNY WCC Faculty and Staff

Mission and Welcome

The Mental Health Task Force at SUNY Westchester Community College is a multidisciplinary team of faculty, staff, and students who use a holistic, public health framework to assess the current culture and services related to student mental health. The Task Force’s development and utilization of a strategic plan will support the goal of enhancing the quality and accessibility of mental health and wellness services, information, programs, and resources across the SUNY WCC community.

This is the April 2023 edition of our newsletter, thank you for reading!

Health Minds Study at SUNY WCC Update

By Kristy Robinson and Patrick Sheehan, Co-Chairs of the Mental Health Task Force

On October 2022, the Department of Mental Health & Counseling Services distributed the Healthy Minds Study. Using validated measures, the HMS provides a detailed look at the prevalence of mental health outcomes, knowledge and attitudes about mental health and service utilization. HMS emphasizes understanding help-seeking behavior, examining stigma, knowledge, and other potential barriers to mental health service utilization. SUNY WCC first distributed the Healthy Minds Study in 2019. As a direct response to the data gathered, services expanded, new programs were offered, access increased, and more students are seeking and receiving the mental health support they need.  This recent data provides valuable insight into the state of mental health and wellbeing for our SUNY WCC students today. Some takeaways of note are that:

Over 80% of student respondents feel their emotional or mental difficulties have negatively impacted their academic performance in the last month;
Over 28% of respondents stated that their academic performance was impacted 6 or more days due to emotional or mental difficulties.
16% of WCC student respondents disclosed having seriously considered attempting suicide within the last year.

The findings from the Healthy Minds Study remind us that while progress has been made, we still have a lot of work to do as a community to support SUNY WCC student mental health. On a more positive note, over 60% of student respondents reported that they “agree” or “strongly agree” with the statement, “At my school, I feel that students' mental and emotional well-being is a priority.” Additionally, more than half of student respondents reported that they “agree” or “strongly agree with the statement, “If I needed to seek professional help for my mental or emotional health, I would know where to access resources from my school.” When comparing to the 2019 Healthy Minds Study survey, the 2022 results indicated that SUNY WCC students have felt their mental health has impacted their functioning at a higher rate (1-2% increase). While the greater prevalence of mental health concerns for our students highlighted in the 2022 data is concerning, it is important to consider the context of decreased stigma and the work the Department of Mental Health & Counseling Services, the Mental Health Task Force, and SUNY WCC as a whole have done to normalize conversations around mental health.

Wellness Wednesdays

The Department of Mental Health and Counseling Services (DMHCS) continues to support students by providing individual counseling and innovative programming. One such program is called Wellness Wednesdays. Wellness Wednesdays consists of two programs: Coping and Yoga.

Coping is a bi-weekly program open to all WCC students to talk openly and learn healthy ways of managing stress related to school and life. The next scheduled dates are:

April 5th
April 19th

Yoga is a bi-weekly program open to all WCC students to decrease stress and anxiety, improve focus, and increase self-confidence. No experience necessary! All abilities welcome, modifications will be made to suit student needs and mats are provided. The next scheduled dates are:

March 29th
April 12th
April 26th

Each program is held twice on alternating Wednesdays from 11:15 a.m.-12:00 p.m. in Student Center, Room 155 (near the Bookstore).

For more information on Wellness Wednesdays, please email us at mentalhealthservices@sunywcc.edu.

All enrolled students are welcome on first come first serve basis.

Mental Health Tips from SUNY WCC Students

Physical fitness has proven to improve mental health. Maybe SUNY WCC can promote mental and physical health by offering students discounts to local fitness centers. Take advantage of open hours for the athletics facilities at SUNY WCC.

You can’t control everything and that’s okay. Whether it be the weather, someone’s actions towards you, or even the test that’s coming up soon! You can’t change these things, but you can change your reaction to them. Don’t let things that you can’t control, control you. Make the most of it and decide what’s important and what’s not, this is your life after all! So study for that test to get a 100 instead of dreading it, go in the rain to take the bus so you don’t miss out on class, and take that advice that someone gave you that you found “insulting” and turn it into constructive criticism because you have the power to turn the worst situations into the best ones and make the most of them.

“Don't be pushed around by the fears in your mind. Be led by the dreams in your heart.” “Instead of worrying about what you cannot control, shift your energy to what you can create.” - Roy T. Bennet

Stop worrying for a second. Breathe in and out. Close your eyes and think to yourself, “Is this event in my control?” If the answer is no, then the superpower that you can use to fight that worry is your response to that event. That response is always in your control, so you could either be affected by that event or not. Let’s say you worked your hardest on an essay and your teacher made a comment on it that you found rather offensive. You could either one, stay offended by it or two, take it as constructive criticism and improve. It’s all up to your response, or as author Roy T. Bennet said, “what you can create.”

Feeling down? Are you having a bad day? Anxious about finals perhaps? No matter what the situation is, Crisis Text Line is there for you 24/7! Text HOME to 741741 for a free and confidential chat with a REAL, TRAINED, HUMAN volunteer today! As a volunteer in training myself, I can tell you that we’re here for you and care about your feelings. You and your feelings matter. There’s this negative stigma overall, externally and internally that comes with speaking about your mental health, but your mental health is extremely important, and no one’s alone in this battle no matter how big or small your situation is. #endthestigma #mentalhealthmatters

I think it would be very nice to encourage students to use art as a form of coping mechanism to express or vent about their feelings, it can be positive or negative. You don't have to be a master at it, it doesn't have to be perfect, since mankind's beginnings, art has always been used as a form of expression to represent ideas and creativity. All that matters is expressing yourself.

Mental Health Tips from SUNY WCC Faculty and Staff

Download the Insight Timer app. You can choose the free and or the subscription version.

"Insight Timer is a meditation app with a large selection of audio tracks to choose from, including guided meditations, music, and talks by teachers. Users can join the community of users, which includes chat groups focused on specific issues (e.g. “Beginner’s Mind”, “Women Meditate Worldwide”). Users can also see the activity of other nearby users (e.g. which tracks they have listened to) and follow how many people are using the program around the world. In addition, the app enables users to track personal progress, switch easily between many different languages, and make use of the meditation timer with background sounds." https://mindtools.io/programs/insight-timer/ Take a minute to focus on your breathing. Breath in, expanding your stomach, and breathe out, making sure your exhale is twice as long as your inhale.

Archived Newsletters

Vol. 2, Issue 2 – Sept 2022

Mission and Welcome
The Healthy Minds Study is Back at SUNY WCC!
JED Mental Health Resources
Holistic Wellness and Healing by Josué Quiñones
Space for Your Head by Dr. Sherry Mayo
Brain Food on a Budget: Healthy Snacks
Grad Highlight: Procrastination and Mental Health
Student Highlight: Introduction to OA
Wellness Wednesdays: In-person Yoga for Students
Mental Health Tips from SUNY WCC Students, Faculty, and Staff
Newsletter Credits

Mission and Welcome

The Healthy Minds Study is Back at SUNY WCC!

In 2019, SUNY WCC participated in the Healthy Minds Study. The Healthy Minds Study (HMS) is an annual survey-based study assessing mental health, health service utilization, and related factors among college and university student populations. HMS is one of the only annual surveys of college/university populations that focuses exclusively on mental health and related factors, allowing for substantial detail in this area. This survey gathers data on a variety of domains connected to mental health, including: mental health status, access and barriers to services, social environment, academic performance, and health behaviors (e.g., sleep and substance use).

In 2019, just under 900 SUNY WCC students participated in this survey. The data collected provided valuable insight into the status of student mental health and even lead to critical changes including the expansion of mental health resources made available to students.

This October, we want to hear from students again so we can continue to advocate for their needs and prioritize SUNY WCC mental health.

Enrolled SUNY WCC students will be invited to complete the survey between October 25th-November 22nd.
Emails to participate will be sent to students’ SUNY WCC email address from healthyminds-SUNYWCC@umich.edu. Hint: It may go to spam folder.

All responses are anonymous, and the survey takes approximately 25 minutes to complete

Every student is encouraged to participate. As an incentive, each student who submits a completed survey will be entered into random drawings to win swag and gift-cards to Starbucks, Barnes & Nobel, and more!

If you have any questions or would like more information on the Healthy Minds Study, please reach out to Kristy Robinson, LCSW in the Department of Mental Health & Counseling Services at Kristy.Robinson@sunywcc.edu.

JED Mental Health Resources

Access mental health resources from JED.
For Faculty: https://www.sunywcc.edu/CMS/wp-content/documents/2022_JED-Higher-Education-Faculty-Guide.pdf
For Students: https://www.sunywcc.edu/CMS/wp-content/documents/2022_JED-College-Student-Mental-Health-Action-Toolkit.pdf

Holistic Wellness and Healing

By Josué Quiñones, Academic Counselor at the Mount Vernon Extension Center

Mental Health is more than just the thoughts, feelings, and behaviors we exhibit. It also involves our physical body. A truly helpful resource I've begun reading recently is a book entitled "The Body Keeps The Score" by Bessel A. van der Kolk, M.D.

This book delves into the nuance of trauma's mental, emotional, AND physiological effects. Often times the very experiences that have affected our mental/emotional wellness are actually tied to physical experiences we've had. Therefore, something as subtle as a scent or smell, touch, or setting/physical location can reactivate emotions and responses from our past. They may evoke a sense of panic, anxiety, sadness, discomfort, etc. even though we are no longer in those exact same situations or settings.

That's why healing and caring for our wellness from a wholistic perspective is so crucial. It's important that we not only tend to the thoughts, feelings, and behaviors, but also address and attune ourselves to the physical sensations and full experiences of our past or present circumstances. It all works together and many of our pains or not just stored in our minds, but in our bodies as well.

Music as a great tool for healing and has so many beneficial components! From a mental and emotional standpoint, it helps to provide language and affirmation to many of the experiences one may go through, but never discuss or find the words to explain/express. Music also helps "promote behavioral activation, self-efficacy/mastery, overcoming experiential avoidance, strengthening of personal identity, and social connectedness."

Here are just a few articles/resources that illustrate the power of music in healing mental, emotional, and even physical pain:

https://www.uwhealth.org/news/the-healing-power-of-music

https://www.health.harvard.edu/mind-and-mood/how-music-can-help-you-heal

https://www.hiphoptherapy.com/about-hip-hop-therapy

https://www.hiphoptherapy.com/tysons-work

https://www.amazon.com/Creative-Arts-Counseling-Mental-Health/dp/1483302857

Try it for yourself! Check out this YouTube video and tell me if this doesn't immediately lift your energy and mood:

Also, here's an example of a Mental/Emotional Hip Hop Album that provides language and affirmation as well motivation for healing: http://www.smarturl.com/JSelfCare

Brain Food on a Budget: Healthy Snacks

By Professor Elisa Bremner

What do you think of when someone says “snack food”? Do you think of cookies, chips…energy bars? If so, you’re not alone. Packaged processed food snacks, AKA “junk food” are certainly convenient, portable and tasty. But when you think about the real purpose of a snack - to tide you over until the next meal and to provide some extra nutrients - they often fall short. Smart snacks help fuel your brain and body - they can even improve your mood! Most importantly, they keep your hunger at bay.

A high intake of ultra-processed foods (e.g. Twinkies and Doritos) has been associated with heart disease, diabetes, obesity, cancer and death. Consider a snack, a “mini-meal”, the same “real” food you eat two or three times a day, just a smaller portion. That could mean a half sandwich, cup of soup or leftovers from dinner (my favorite!). Snacks that contain fruits, vegetables or whole grains are ideal - these foods contain long-lasting energy - due to fiber content - and are the food groups where many people fall short in their daily intake.

Here are some more ideas:

Apple and peanut butter
With a fiber-rich combination of seasonal fruit (NYS is known for its amazing variety of apples) and nuts, you can’t go wrong. If you have a peanut allergy, try sunflower seed butter. And if you’re watching your weight, mix a tablespoon of peanut butter with some nonfat plain Greek yogurt to make a delicious dip that’s lighter in calories.

Hummus and carrots
Sure you can buy hummus and it even comes in “snack packs” but it’s also super cheap to make yourself. The simplest recipe: open a can of chickpeas, drain and reserve the liquid, and throw it into a blender or food processor, adding back a few tablespoons of the bean liquid (“aquafaba”). Toss in some cumin, garlic and/or salt & pepper to taste. Then dip away with carrots, peppers, cucumbers or even apple slices.

Overnight oatmeal
Oats are whole grain complex carbohydrates that provide lasting energy. Overnight oats are easy, portable and customizable. Simply take a small jar (save your old jam jars!) or a small plastic container, add ¼ cup of rolled oats, ½ cup milk (dairy or plant-based) and any other toppings you want. Frozen blueberries (sometimes called “brain berries” for their impact on cognitive health) make a great add-in and are usually less expensive - and juicier - than fresh. Garnish with cinnamon or a bit of any sweetener if you want. Stick it in your fridge and it will be ready to go when you are.

Popcorn
Now, don’t go out and buy that microwave stuff from the supermarket. In addition to the unhealthy chemicals added, the layers of extra plastic and wrapping is an unnecessary burden on the planet. If you purchase plain corn kernels, you can microwave them yourself in a brown paper bag (be sure to fold the top down twice to contain the expanding kernels). Then add whatever toppings you wish: nutritional yeast gives a cheesy flavor, italian seasoning, garlic…just go easy on the salt and butter! A quarter cup of corn kernels yields about seven cups of popcorn, enough for you and your movie buddy.

Nuts and Seeds
We don’t often think of almonds as a budget friendly food, but, with planning, you will find that you get a great nutritional bang for your buck. A 1 ½ ounce serving of nuts or seeds provides protein, fiber, healthy unsaturated fat and calories, the energy you need to keep going. So an $8 one pound bag of almonds is affordable at less than a dollar per serving. And sunflower seeds are a bigger bargain. Just be sure to portion it out - the calories add up quickly if you eat too much.

Sweet Potato
The humble sweet potato makes a tasty and nutritious snack, with all the beta-carotene (which the body converts to Vitamin A) that you need in a day. Prick it with a fork to avoid explosions, then wrap in a towel and microwave for a few minutes until soft. Top it with some lowfat cottage cheese for a protein boost - this will slow down the carb digestion too. If you don’t like sweet potatoes, go ahead and use a regular white potato, a great source of vitamin C! You can increase the concentration of resistant starch (the slowly released kind) by cooling after you cook it.

Packaged snacks, granola bars and the like
I always recommend real whole foods over processed packaged snacks, but sometimes it’s just not possible (students ARE busy!). Be sure to check the Nutrition Facts panel and the ingredients. Look for ingredients you recognize, especially whole grains, fruits and vegetables. Aim for foods with at least 2 grams of fiber and less than 10 grams of sugar per serving. Limit saturated fat and avoid trans fats (sneaky tip: if there is hydrogenated oil in a product, it contains trans fats even if the number on the label says zero).
Enjoy your snacks mindfully and take care of your body. Healthy choices can improve your health, your mood and your grades!
Elisa Bremner, MS RDN CDN, is an Adjunct Professor at SUNY WCC and Founder of Green Bites, a company that specializes in teaching practical plant forward nutrition. Follow her on Instagram @PracticalRD for more healthy tips and share your favorite snack!

Space for Your Head

By Dr. Sherry Mayo, Director of the Peekskill Extension Center

What you might already be doing and, if not, might consider trying is starting a sketchbook. I carry mine around everyday. The blank pages give my thoughts more room. Oftentimes, I find that describing my environment in pictures is very helpful. It makes me very still, calm, and forces me to pay attention. In the act of just sketching what’s in front of me I am extremely present. After I complete a sketch I feel totally different than before. I can’t explain it exactly but I feel better as if I got to go on a vacation.

There are other ways sketching can be helpful sometimes it is just easier to say it in pictures, see https://www.designkit.org/methods/draw-it. Don’t know how to draw? There are great design thinking courses with IDEO (https://www.ideou.com/)* that teach how to draw for rapid prototyping that anyone can learn. It is drawing for communication. If I haven’t convinced you to take the plunge give doodling a try it also has value and doesn’t get enough credit. Your sketchbook is just that --- yours --- it doesn’t need to be filled with masterful works of art to achieve great things for you.

*Another option is SkillShare https://join.skillshare.com/

Grad Highlight: Procrastination and Mental Health

By Paloma Gratereaux, Class of 2022

Procrastination and its intricate ties with mental health may lead to considerable experiences of discomfort. Chronic procrastination — the exceedingly deliberate case of this — is significantly associated with increased psychological vulnerabilities, such as neuroticism, a lack of impulse control, low distress tolerance, and poor self-efficacy: a negative belief in one’s own abilities. Contrarily, positive self-efficacy has a favorable effect on life satisfaction through goal achievement and fulfillment. Healthy self-esteem decreases passivity and enables the competence to face challenging tasks head-on, which procrastination may prevent. Several studies support that the result of adverse mental health outcomes may contribute to physical illness, therefore alleviating our trends of spiraling procrastination is vital.

First, why do we procrastinate? One explanation is the concept of temporal discounting: preferring a task with an immediate reward over one with a later reward. In the context of academics, we value our free time more today than we would in the future, and we might continue to push back assignments to lengthen our free time now than later. We discount the value of future rewards (ex: getting a good grade on the assignment) over the value of having fun today because today is more immediate.

Numerous studies support links between procrastination and an inability to regulate negative emotions, as well as a tendency to put off healthy coping mechanisms. The McGraw Center for Teaching and Learning at Princeton University released key steps to overcome procrastination, as follows:

Awareness. Understand the root of why you are procrastinating in order to create an effective solution. For many people, this may be a fear of failure which stems from one’s youth. A solution to alleviate this would be developing confidence-building skills, such as engaging in frequent positive self-talk or working towards self-actualization.

Time Management Techniques. Overwhelmingly long to-do lists actually increase anxiety and are counterproductive. Bite-sized goals and steps, on the other hand, are much more reasonable and flexible, which lower the risk of stress-induced procrastination.

Finding Motivation. The key to intrinsic motivation is healthy motivation. This means, that instead of being motivated by a fear of failure or appearing unintelligent, one should be led by the desire to learn or to be a step closer to a larger goal.

Staying Motivated. While this may be difficult and our interest in academics may ebb and flow, it’s important to seek out what is interesting and relevant to you in your studies. Question why you are learning this and what it will do for you.

Sources:

Voge, Dominic. (2017). Classroom Resources for Addressing Procrastination.
A. Kiamarsia, A. Abolghasemib. (2013). The relationship of procrastination and self-efficacy with Psychological vulnerability in students Ferrari, Joseph & Díaz-Morales, Juan. (2014). Procrastination and mental health coping: A brief report related to students. Individual Differences Research. 12.

https://mcgraw.princeton.edu/sites/mcgraw/files/overcoming_and_understanding_procrastination.pdf
https://www.sciencedirect.com/science/article/pii/S1877042813054372
https://www.researchgate.net/publication/256475556_Procrastination_and_mental_health_coping_A_brief_report_related_to_students

Student Highlight: Introduction to OA

By Anne B.

I have been a member of Overeaters Anonymous for 17 years and have maintained a weight loss of 45-50 lbs since 6 months after I joined.

I love this program. I joined about 6 weeks after my ex-husband moved out. I rebounded from my marriage into OA. I am grateful that I was overweight at the time, because otherwise I would not have found this wonderful, loving, supportive community.

Overeaters Anonymous is a 12 step program based on the program of Alcoholics Anonymous, but applied to food and drink. including alcohol. It addresses compulsive eating behaviors as a manifestation of addiction. While most of our members come in overweight, we also have anorexics and bulimics. Anyone can join, so long as they have a desire to stop compulsive eating behaviors.

Overeaters Anonymous has no dues or fees, just voluntary donations. There are no registration requirements. It’s run almost entirely by volunteers. It’s not-for-profit, informal, and democratic — run by the members.

We have a strong tradition of anonymity/confidentiality. We encourage acceptance, inclusivity, and diversity In OA, I have heard the three-legged stool metaphor as applied to compulsive eating behaviors. In other words, compulsive eating stems from three factors (or legs):

1) physical;

2) emotional; and

3) spiritual.

While many weight loss programs address only physical factors, e.g. exercise and diet, Overeaters Anonymous addresses all three legs of the stool.

It is a spiritual program of recovery, but you get to choose your own approach to spirituality. No religion is preferred. There are atheists and agnostics who are members.

Feel free to check out several meetings before you make a decision. We recommend attending at least 6 different meetings, before deciding. Many are now online, e.g. Zoom. The first 2 links below will help you find a convenient meeting.
Links:

World Service Organization — https://oa.org
Westchester United Intergroup — https://oahelps.org
15 questions for determining if you have a problem with compulsive eating — https://oa.org/app/ uploads/2021/08/fifteen-questions.pdf
OA unity with diversity policy — https://oa.org/group-resources-list/unity-with-diversity-policy statements/

This is my opinion. It is not an official statement by the organization.

Wellness Wednesdays: In-person Yoga for Students

The Department of Mental Health and Counseling Services (DMHCS) is proud to announce the start of a new program for this coming Fall semester called Wellness Wednesdays. Research has shown that practicing mindfulness and yoga can have tremendous benefits to a person’s mental including decreased stress and anxiety, improved focus, and increased self-confidence, to name just a few.

The program will be held twice a month on Wednesdays from 12:15 p.m.-12:45 p.m. in Student Center, Room 155 (near the Bookstore). Each week will focus on a different form of yoga or mindfulness. See calendar below for dates and corresponding topic (or check out the Mental Health and Counseling Services section of the event calendar!)

This program was created and will be facilitated by Walesca Marmolejos, LMSW, a certified yoga instructor and Adjunct Therapist in the Department of Mental Health & Counseling Services. For more information on Wellness Wednesdays, please email us at mentalhealthservices@sunywcc.edu.

All enrolled students are welcome on first come first serve basis.
No experience necessary! All abilities welcome and modifications will be made to suit student needs.
Mats provided.
Table Description automatically generated with medium confidence

Mental Health Tips from SUNY WCC Students, Faculty, and Staff

Start a sketchbook - no drawing skills required!
Make a bullet point list of what is most important. For example, if there are chores to do, I’d mark those first! It helped me a lot back in high school, mark the work that needs to get done first. Once everything was done, I would reward myself. Typically, I’d play my favorite game or make my favorite snack! That is one thing that helped me out a lot, especially with schoolwork. I know it can be stressful but do not worry! You are not alone.
When I am in times of anxiety and stress, I take a deep breath into my nose and breathe it out my mouth, trust me it works. I also go for long walks for stress release and exercise. I drink a lot of water and I laugh a lot so my mind & body can be joyful & happy.
Download the Insight Timer app. You can choose the free and or the subscription version. "Insight Timer is a meditation app with a large selection of audio tracks to choose from, including guided meditations, music, and talks by teachers. Users can join the community of users, which includes chat groups focused on specific issues (e.g. “Beginner’s Mind”, “Women Meditate Worldwide”). Users can also see the activity of other nearby users (e.g. which tracks they have listened to) and follow how many people are using the program around the world. In addition, the app enables users to track personal progress, switch easily between many different languages, and make use of the meditation timer with background sounds." https://mindtools.io/programs/insight-timer/
When your thoughts are racing, it is okay. Acknowledge them, write them down, and let them go by visualizing them floating down the river. I know this sounds corny but believe me, it works!
Someone once told me that when you are studying or doing an assignment, it is very important to take breaks throughout. They said your brain is like a muscle, the same way your muscles need a break after exercising, so does your brain because studying is like exercising. This helped me out so much and I was able to focus more when I got back from my break. BUT the break must be short, or you will lose motivation. I set a timer and after 25 minutes of studying, I take a 5-minute break! That is all I needed. Try it!!!
We are sitting all day in from of devices. Take a break from technology and move your body by taking a walk, stretching, yoga, or something else.
Write positive affirmations on sticky notes and put them all around you work/study area. When you have negative thoughts, read one to help change your mind from negative to positive!
Create a routine and use a planner to stay organized.
Talk to someone if you are feeling overwhelmed. It helps to vent and let things go sometimes.

Newsletter Credits

Editor - Walesca Marmolejos

Designer - Kat Peruyera

Illustrations - Kat Peruyera with elements from Vecteezy.com

Vol. 2, Issue 1 – May 2022

Mission

This is the May 2022 edition of our newsletter, thank you for reading!

Equity in Mental Health on Campus Update

Student Highlight: The Rabbit Hole

Mental Health Tips from SUNY WCC Faculty and Staff

Mental Health Tips from SUNY WCC Students

Equity in Mental Health on Campus Update

As Co-Chairs of the Equity in Mental Health on Campus (EMHC) initiative at Westchester Community College, we would like to update our community about our charge and the work we have been doing since the start of the academic year. EMHC is an 18-month commitment, organized by The Steve Fund, to enhance the student experience of students of color by supporting mental health and well-being. The WCC Steering Committee was convened by President Miles, with input from the Department of Mental Health and Counseling Services and the Mental Health Task Force, that brings you this newsletter.

The EMHC Steering Committee membership is comprised of interdisciplinary faculty and interdepartmental staff. The charge of this committee is an extension of the ongoing efforts on campus to improve the learning environment of our students and the overall campus climate by assessing mental health needs. Mental health is health, and health is necessary for student success! As we wrap up the first academic year’s effort in this area, we will be responding to the Needs Assessment report conducted in collaboration with The Steve Fund researchers. Through this process we learned that WCC is ahead of the curve in many ways, such as with mental health programming, diversity committee work and initiatives. Yet, we anticipate learning further about areas of growth, new directions we can take and continuing the good work we’ve been doing for our community.

Do mental health and equity issues interest you?

We are looking for student representatives to join our committee or provide input into this work. If you will be enrolled Fall 2022, please email Heidi Báez at heidi.baez@sunywcc.edu.
If you are faculty or staff and would like to join our effort, we would welcome your participation, either by getting out the word, or joining in a more formal capacity. To express interest, you can also contact Heidi Báez at heidi.baez@sunywcc.edu.

Your Equity in Mental Health on Campus Co-Chairs,
Heidi M. Báez and Jayson Brito

EMHC Tip: How can we support mental health holistically? One faculty tip we offer is adding the following language to your syllabus. Sharing this information with students helps to normalize help seeking practices, when the services we offer are brought to the forefront of student wellness.

Westchester Community College recognizes that student mental health and wellbeing is key to academic success. The Department of Mental Health & Counseling Services provides free and confidential mental health support to WCC students. Whether you are interested in individual therapy, group support, mental health trainings and workshops, or just want to know more about mental health, DMHCS is here for you!

Connect with us!

Email: MentalHealthServices@sunywcc.edu
Phone: 914-606-7431
Instagram: @WCCMentalHealth
On-campus: Mental Health & Counseling Services Suite (Student Center 190/next to Health Office)
Students can Request an Appointment right on our website.

Student Highlight: The Rabbit Hole

By Sophia Myers, English/Humanities Major, Class of 2025

Hi, my name is Sophia. I enjoy chicken nuggets shaped like dinosaurs, people watching, and laughing for absolutely no reason at all. I also enjoy mismatching my socks and shopping at hot topic for septum piercings, because I like knowing that everyone can tell I'm queer. Though, I don't allow myself to cry as often as I need to. My hobbies include editing my life story, hiding behind metaphors, and trying to convince my shadow that I'm someone worth following.

I am always saying the wrong thing at the wrong time. For example, I try to say “thank you for loving me”, but what comes out is “I’m sorry I am so hard to love”. My trauma bubbles and stickies in my stomach, and I am afraid it will get all over your hands. How do I talk about the rabbit hole without accidentally inviting you down it?

Since the age of 15 I have been heavily struggling with mental illness.

There are some days I feel so depressed I cannot leave my house. On these days, I test my gut. I kiss my brother’s fingerprint which is melded onto a silver pendant that Becky gave me at the last annual 4th of July party. Which, we had to stop having because grandmother’s cake never quite tastes the same when AJ isn’t there.

I am far too young to be so familiar with the pain accompanying death. When we got the news that my brother killed himself, I used extreme and unhealthy ways to cope. A big part of growing up for me after he passed was getting high in some strangers' garage. I’d drink a vodka sprite and call it tribute instead of coping. I’d try a new drug each day, and call myself a scientist, not an addict. I joked about drug addiction so often it became difficult to tell the difference between a punchline and a promise.

I was 17 when I got the news of the multiple overdoses and ultimate deaths lying within my old friend group.

There were days that I couldn't find the sun even though it was right outside my window. On those days I was so sad I couldn’t remember what it was like not to be. Almost like, when you have a bad cold and you forget how to breathe through your nose, and you're so sure you'll never breathe through your nose again. Except, when you have a cold you can call in sick to work, and people tell you to get well soon, and there is a whole soup genre dedicated to your well-being. I can't call in "sad" to work. I can't go to the grocery store and go to the "sad aisle" which would probably contain already stale cheetos and tea which your mom swears is good for you.

Now, when I have these feelings, I'll write to him instead of doing something harmful. More often than not, I find myself writing about him, rather to him. It’s easier to write ghost stories than to write to a ghost. It feels odd to say his name in the beginning, because it was always about the end.

Dear AJ, I'd write; Don’t read my letters during the day - read them at night, by a candle, in the playroom of our childhood home. Right by the television, but make sure it’s dark outside - watch the moonlight drip off tree leaves, listen to the bugs swarm the light by the chipped porch, and smell that sweet scent that only seems to be found in the summer. I want you to see the stars, see the flicker of the burning candle, and feel the beat of my heart.

Now that he is gone, I am trying to figure something out about our current mental health crises. Maybe part of it is out of my own selfishness and fears, but I refuse to sit by and not do anything. I hope through this, anyone can understand that they are not alone in this insanely difficult battle. If we hear, care, and genuinely try to understand one another, a difference will be made.

One time, at a poetry slam, a kid came up to me after I read one of my pieces and said he decided to keep living. From that day forward I thought, today is a good day to keep someone alive. So, I write until my hands feel blistered. I write until I run out of things to write about.

Mental Health Tips from SUNY WCC Faculty and Staff

I'd like to healthily challenge us all to think of ways we can incorporate self-care without breaking the bank. Incorporate self-care into your routine that doesn't involve spending money!

In the media and our socialization, we can be tricked into thinking that self-care involves some of the following activities: getting your hair or nails done, paying for an expensively promising gym membership, going on expensive trips, having plans every weekend with friends, eating out at restaurants, etc. Unfortunately, this lifestyle becomes unsustainable, can greatly affect your pocket and inability to keep up with your finances and lifestyle, and thus, even affect your mental health.

I'd like to healthily challenge us all to think of ways we can incorporate self-care without breaking the bank. This can include: having a consistent morning or night routine that will get you ready for the day or relaxation, communicating your boundaries and needs at home so you can have more time for yourself, listening to your favorite music when completing a stressful task for work or school, finding enjoyable activities to do alone or with friends that don't involve spending, being intentional about what (and who) you make time for.

Are there other ways you think self-care and finances can overlap to promote greater mental health? Would love to hear your thoughts in the next newsletter!

The best advice I ever heard: EAT WHEN YOU'RE HUNGRY.

Affirmations from a Kindergartener:

You gotta say your affirmations in your mouth and your heart. You say, “I am brave of this meeting!”, “I am loved!”, “I smell good!”, and you can say five or three or ten times, until you know it.
You gotta walk big. You gotta mean it. Like dolly on a dinosaur. Because you got it.”
Never put a skunk on a bus.
Think about the donuts of your day! Even if you cry a little, you can think about potato chips!
You gotta take a deep breath and you gotta do it again.
Even if it’s a yucky day, you can get a hug.
Don’t get distracted and your feet will stay on the sidewalk and not too full of snow.

Mental Health Tips from SUNY WCC Students

Write everything down. Feelings, to-dos, ideas for life. Declutter your mind into something in front of you so that they are easier to sort out.

Try not to get caught up with things out of your control. How others treat you is their path. What others think about you is their path. You can’t control that. Their perspective isn't yours. The only thing you can control is your actions and reactions. Do whatever defines you and more importantly, whatever makes you happy. That determines your path.

Send Us Your Tips

Are there certain things you do to help your mental health? What do you do for self-care? How do you show yourself some self-compassion? We want to hear from YOU: students, faculty, AND staff. Westchester Community College, the Mental Health Task Force is collecting mental health tips from faculty, staff, and students. Please submit your tips here: : Mental Health Tips Submission Form We are excited to learn more mental health tips from everyone.

Vol. 1, Issue 2 - September 2021

MHTF - Mental Health Task Force Newsletter

Vol. 1, Issue 2 - September 2021 - download PDF HERE

Mission

The Mental Health Task Force at Westchester Community College is a multidisciplinary team of faculty, staff, and students who use a holistic, public health framework to assess the current culture and services related to student mental health. The Task Force’s development and utilization of a strategic plan will support the goal of enhancing the quality and accessibility of mental health and wellness services, information, programs, and resources across the Westchester Community College community.

September is Suicide Prevention Month!

WCC faculty and staff can take the free QPR training to learn ways of supporting someone struggling with thoughts of suicide. Sign up here WCC students can sign up for our Help a Friend Training to learn ways of supporting their peers through these thoughts and feelings. Sign up here

Welcome

“Back to campus,” “back to normal,” “the new normal,” -- however you are referring to this time in your life as a WCC community member, we are with you! Maybe you are excited for this new chapter of reemergence. Perhaps you are feeling anxious, uncertain, or overwhelmed. However you are feeling right now, you are not alone. Change is scary and after 18+ months of isolation, fear, and loss, it is understandable that you may not feel prepared for the next phase of our Westchester Community College journey.

The Mental Health Task Force at Westchester Community College has been committed to the wellbeing of our entire campus community. As a team of faculty, staff, administrators and student representatives, we have engaged in honest and open conversations about the impact of the COVID-19 pandemic on the mental health of our community. We assessed concerns about return to campus and brought our recommendations to WCC’s Pandemic Response Team. The Mental Health Task Force will continue to assess and address College policies, procedures, and general practices as they pertain to the mental health and wellbeing of students, faculty, and staff. The title of this newsletter is no coincidence your mental health really does matter. No matter what your role is on/off campus, student, faculty, staff member, there is an opportunity for you to connect with others and advocate for mental health awareness. Please stay tuned for more exciting initiatives sponsored by WCC’s Mental Health Task Force. Check out our website at www.sunywcc.edu/MHTF for more information or connect with us by e-mailing MHTF@sunywcc.edu.

Spring 2021 Update

The Mental Health Task Force has had a busy Spring 2021 semester working on various ways to promote conversations and education around mental health. An important goal the MHTF had was to launch a website and e-mail address, which both went live in March: Website: https://www.sunywcc.edu/student -services/mental -health -services/mental health -task -force/ E-mail: MHTF@sunywcc.edu The website is designed to share information specific to the MHTF with the college community. The e-mail address is meant for initiatives pertaining to the MHTF. The MHTF is excited to have these new ways of promoting mental health to our fellow Vikings. As part of the college’s 75th Anniversary celebrations, the MHTF is launching 75 tips on ways to sustain and improve positive mental health practices. This is a continuation of our “Mental Health Tip of the Month” feature and will continue throughout the college’s milestone anniversary year. Also in March, we completed the JED Campus Life Skills Inventory. This inventory allowed us to see what programs we offer that discuss various life skills, such as mindfulness and stress management, and gaps we can possibly fill with programming in the upcoming academic school year. Related to programming already in place, several support groups and trainings for students were held regularly throughout the semester, such as Healthy Relationships Group, Grief Support Group, and Help a Friend Training. For faculty and staff, the Personal Counseling Department continued their successful Supporting Students in Distress Training, with a renewed focus on how to help support students in a remote environment. Finally, in May, the MHTF publicized free mental health crisis intervention training for faculty and staff sponsored by SUNY which focuses on how to help someone dealing with suicidal ideation. The training centers on three steps, QPR: Question, Persuade, Refer. The training takes less than an hour and results in a two-year certification. Here’s how faculty and staff can sign up: Go to the QPR account page: https://www.qprtraining.com/setup.php Enter “SUNY” in the “Organization Code” field. Create your free training account using your @sunywcc.edu email address. Follow the instructions to complete the training.

In the News

MICROAGGRESSIONS: An Uncomfortable Conversation but a Necessary One

On May 25, 2021, Westchester Community College was fortunate to have J. Luke Wood, one of the leading experts in microaggressions, speak to our college community. The discussion consisted of defining microaggressions as well as discussing the framework that he developed with Frank Harris III.

If you were unable to attend the presentation, we urge you to read “How to Respond to Racial Microaggressions When They Occur” written by J. Luke Wood and Frank Harris III which discusses in more detail the framework they developed, called R.A.V.E.N. The term microaggressions was first coined in the 1970’s by Chester Pierce who stated, “racial microaggressions are the subtle forms of racism that are communicated to people of color through messages that degrade and demean them.” Many cases of microaggressions occur when comments such as, “you are so articulate” or “you do not look Latinx” are directed at a person of color. What may seem to be a compliment by non-BIPOC individuals may actually be perceived as an insult to a person of color. Microaggressions are not only comments, but can be actions and/or behaviors as well such as assuming a person of color has cheated on a paper/exam because the teacher may have lower expectations of students of color. Another example of a microaggression is a store employee following a person of color while they are shopping because the assumption is they will steal items. Microaggressions can have a negative impact on a person’s mental health. In a recent article by Elizabeth Montoya (2021), she discusses the effect of microaggressions on one’s health, especially mental health. Montoya states, “Microaggressions negatively affect the individual’s mental, emotional, and physical health. Over time, these microaggressions create inner conflict and chronic stress; this only increases their risk for the onset of traumatic stress symptoms and depression.” Because of the challenges faced by people of color every day, Wood and Harris (2020) “developed the R.A.V.E.N.–a framework that is particularly useful when responding to microaggressions that occur in public (physical and online) spaces. The R.A.V.E.N. is a five-step approach that entails 1) Redirecting the conversation or interaction, 2) Asking probing questions, 3) Values clarification, 4) Emphasizing your own thoughts, and 5) offering concrete next steps... The R.A.V.E.N. is not intended to be a sequential process but rather a framework to guide thinking and actions to disrupt racial microaggressions when they occur. The framework also works best when actions and statements are unconscious in nature and not intentionally racist as the latter requires a direct and stern response.” Wood and Harris believed that individuals might benefit from having the R.A.V.E.N framework to consider what they would do when either experiencing or witnessing microaggressions. Otherwise, most are likely to do nothing. “Microaggressions are harmful, so don’t be a bystander…do something.” How to Respond to Racial Microaggressions When They Occur May 5, 2020: by J. Luke Wood & Frank Harris III https://diverseeducation.com/article/176397/# The Effects of Microaggressions on One’s Health – Morning Sign Out at UCI March 9, 2021: by Elizabeth Montoya s

Upcoming Events

For Students

Navigating the New Semester Tuesday, August 24, at 2:00 p.m. Helping a Friend Training Wednesday, August 25, at 1:00 p.m.

Navigating the New Semester Thursday, August 26, at 4:00 p.m. Relationships Group Every Tuesday at 5:15 p.m., starting September 7 COPING: Mental Health Support Group Every Thursday at 6:00 p.m., starting September 9 Wellness Screening Wednesday, September 22, at 11:30 a.m. Wellness Screening Thursday, September 23, at 4:30 p.m. Navigating the New Semester: A Follow Up- Wed. Sept 29th at 11:30 AM Wednesday, September 29, at 11:30 a.m. Parenting Students Workshop Wednesday, September 29, at 5:30 p.m. Success from Head to Toe- Thurs. Oct 7th at 4:30 PM Thursday, October 7, at 4:30 p.m. Help a Friend Training Wednesday, October 13, at 11:30 a.m. Stress Management Toolbox- Wed. Oct 27th at 11:30 AM Wednesday, October 27, at 11:30 a.m. Help a Friend Training- Thurs. Nov 18th at 4:30 PM Thursday, November 18, at 4:30 p.m. Stress Free Finals Week- Dec. 6th - Dec. 10th

For Faculty/Staff

Employee Wellbeing Support with NY Project Hope Thursday, September 2, at 4:00 p.m. Supporting Students in Distress Training Thursday, September 16, at 4:00 p.m. Employee Wellbeing Support with NY Project Hope Thursday, September 16, at 4:00 p.m. Employee Wellbeing Support with NY Project Hope Thursday, October 7, at 4:00 p.m. Supporting Students in Distress Training Thursday, October 21, at 4:00 p.m. Employee Wellbeing Support with NY Project Hope Thursday, October 21, at 4:00 p.m. Employee Wellbeing Support with NY Project Hope Thursday, November 4, at 4:00 p.m. Employee Wellbeing Support with NY Project Hope Thursday, November 18, at 4:00 p.m. Employee Wellbeing Support with NY Project Hope Thursday, December 2, at 4:00 p.m.

Mental Health Tip of the Month

As the summer begins to wind down, it is time to think about switching gears into back-to-school mode. This time of year typically brings excitement as well as feelings of anticipation, worry and even stress, particularly as our community continues to grapple with the challenges we endured during the pandemic. Here are a few tips to keep in mind to set yourself up for success in the coming school year.

Create a routine – setting up a daily routine can help organize and manage your time.
Prioritize sleep - good sleep habits help maintain physical and mental health. Getting plenty of sleep can reduce the effects of stress on the body and help boost the immune system.
Eat a healthy diet - including fresh fruits and vegetables and whole grains. Healthy food can boost your energy levels, ability to focus and memory function.
Check in with a campus counselor - WCC provides an amazing support system for students. Don’t be afraid to ask for help.
Stay connected with others - Get involved with student clubs, sports or activities. Social connection can decrease anxiety and depression and help us regulate our emotions.
Practice mindfulness - Activities such as meditation and deep breathing are proven to be helpful in managing stress.
Reward yourself - Whether this is your first or last semester or somewhere in between, you made it here. You are on the right pathway to reach your goals.

Send Us Your Tips

Are there certain things you do to help your mental health? What do you do for self-care? How do you show yourself some self-compassion? We want to hear from YOU: students, faculty, AND staff. In honor of the 75th anniversary of Westchester Community College, the Mental Health Task Force is collecting mental health tips from faculty, staff, and students. Our goal is to collect 75 mental health tips to be published in an upcoming newsletter. Please submit your tips here: : 75 Mental Health Tips Submission Form We are excited to learn more mental health tips from everyone.

Vol. 1, Issue 1 - April 2021

MHTF - Mental Health Task Force Newsletter

Vol. 1, Issue 1 - April 2021 - download PDF HERE

Mission

Meet the Mental Health Task Force - MHTF

The Mental Health Task Force (MHTF) at Westchester Community College uses a public health framework to address issues like mental health, suicide prevention, and substance use within the WCC community. The work of the MHTF focuses on a campus cultural shift towards education, de-stigmatization, and prevention. The framework utilized by MHTF is the JED Holistic Model.

MHTF Members

Pat Sheehan, LMHC (Co-Chair), Personal Counseling Department
Kristy Robinson, LCSW (Co-Chair), Personal Counseling Department
Dr. Shawn Brown, Chief of Staff and Vice President of Strategic Operations
Dr. Rachele Hall, Department of Student Involvement
Dr. Ray Houston, Dean, School of Mathematics, Science, and Engineering
Dr. Karen Taylor, Dean, School of Arts, Humanities, and Social Sciences
Adam Frank, Dean, Student Life
Ashlee Pierce, Viking ROADS Opportunity Program
Dorothy Posada, Strategic Marketing and Communications
Blakeley Lowry, School of Health Careers, Technology and Applied Learning
Jade Watts, Personal Counseling Department
Walesca Marmolejos, LMSW, Personal Counseling Department
Sophia Piñeiro, Student Support Services
Gianna Jimenez, SGA President 2020-2021

In the News

Are you prepared?

As a school dean I often receive emails and sometimes texts after hours, it is part of the position I hold. In early December, I received a text on a Monday night around 8:00 p.m. from an instructor explaining that she had a student who had thought about suicide over the weekend and the student was reaching out to her and what advice could I give. My immediate reaction was, “I got this, I am a member of the WCC Mental Health Task Force, I know what to do” but, I soon realized I was not prepared to handle the situation. I went to the college website and looked under Personal Counseling for the phone numbers of agencies. (Thank God, we now have Personal Counseling right on the front page, so I didn’t have to search.) I talked with the professor as to whether the student was in immediate danger and if so then she should call 911. The instructor said the student’s home situation was not good and calling 911 could make it worse. So, I ended up giving the faculty member some numbers of agencies that the student should call that night. The student agreed that she could and would make a call. I know that as a school dean, I cannot be prepared for everything that comes my way, but this situation really hit home and I decided that I was never going to be underprepared again for a life and death situation. That is when I signed up for the Mental Health First Aid Training course. It is an intense training that lasts six hours and every hour was worth my time. Throughout the day we discussed types of mental disorders and read scenarios of situations and how to handle them. I learned what mental health first aid is, what mental health first aiders do, the ALGEE action plan, and to put the important phone numbers in my phone. The Personal Counseling Department offered two of these Mental Health First Aid Courses – one in December and the one in January that I participated in – virtually of course. In my course, there were full-time faculty, adjunct faculty, and staff. I thought a good cross section of people on campus. However, I also thought that we as a college, as a community who cares about our students and each other that this course should be mandatory for all. Even without the added stress of the Pandemic, there are people hurting and being stigmatized for having mental health challenges. While I hope I am never in the situation of a late-night text asking for help from a student contemplating suicide, at least now I know what to do. Wouldn’t you like to be prepared also? Karen Taylor, Ed.D. Dean of the School of Arts, Humanities, and Social Sciences

Upcoming Events

For Students

COPING: Mental Health Support Group Thursday’s at 6:00 p.m. through May 13
Healthy Relationships Group Tuesday’s at 6:00 p.m. through May 11
Grief Support Group Wednesday, April 14 at 11:30 a.m.
Help a Friend Training Thursday, April 15 at 5:00 p.m.
Success from Head to Toe Group Wednesday, April 28 at 11:30 a.m. Zoom Link Meeting ID: 947 5978 4148 Passcode: 906753

For Faculty/Staff

Supporting Students in Distress Training Thursday’s at 6:00 p.m. through May 1

Mental Health Tip of the Month

Do you ever feel as though your muscles are so tense that you sometimes feel pain? Ever suffer from “brain fog” where your thoughts may be unclear or unable to focus on the tasks at hand? If you answered yes to any of these questions, just breathe. Did you know that simple, slow and deep breaths can help alleviate tension, pain, brain fog, and so much more? Many times, we do not realize how often we hold out breath or do not breathe properly throughout the day. Breathing properly actually helps with the lack of oxygen that can contribute to the things I mentioned above. In fact, breathing exercises can have physical and mental benefits when done on a regular basis. The following are some of the physical benefits of breathing exercises: Encourages full oxygen exchange Reduces tension in the body Helps eliminate toxins from the body Helps reduce pain Boosts the immune system The following are some of the mental health benefits of breathing exercises: Helps relieve stress Helps you to practice mindfulness and be in the present Promotes good sleep Reduces anxiety Helps boost mood If you would like to feel the benefits of deep breathing for yourself, please try one of the following breathing exercises: For all of the exercises, you can either be sitting, standing or in any comfortable position. You can have your eyes open of closed. AND they can be done anywhere and anytime! Box Breath (4-4-4-4) Breathe slowly in through your nose for a count of 4; hold your breath for 4 seconds; exhale the breath slowly through the mouth for a count of 4; hold your breath for 4 seconds. Repeat these steps a few times as needed but no more than 5 times. 4-7-8 Breathing Breathe slowly in through you nose for a count of 4; hold your breath for 7 seconds; exhale the breath for 8 seconds with an open mouth. Repeat these steps as many times as needed. Remember, when you are starting to feel some anxiety, stress, or other discomforts, just breathe.